Cost: $5 (CD)
Markets: Bulk Barn, No Frills
Notes: This makes 4 patties

Ingredients Purchased in Bold

• 2 1/2  Cups of cooked brown rice (cooked with water and seasoning salt)
• 2 Cups of cooked black beans (add oregano and salt and pepper)
• 2 Cups of red lentils
• 4 Cups of chicken broth (to cook the lentils in)
  
• 1 Small onion, diced
• 1 Red bell pepper, diced
• 1 Jalepeno, diced
• 3 Clothes of minced garlic
• 3 Celery stalks, diced
• Salt and Pepper to taste
• 1/2 Cup of Italian herbed bread crumbs
• a few TBSP of canola oil and cooking spray

Quickie Recipe:

In a pot cook onions, garlic, peppers, and celery until slightly brown. Add lentils and chicken stock cover and cook (low heat) until it’s mushy. In a food processor combine, beans, rice, and lentils and pulse a few times. Heat up a non-stick skillet with the oil. Cover patties in breadcrumbs and brown.

For the Yam Wafers

3 Yams thinly sliced

Add to taste, olive oil, garlic powder, cumin, paprika, turmeric, salt and pepper and lime juice. Cook at 425º for 20 minutes. Turn after 1o minutes finish cooking then broil to slightly crisp.

Not pictured I made a spicy dipping sauce. It was mayo, garlic, onion salt, jalepeno, ketchup and black pepper. It was delicious!

Cost: $8.50 (CD)
Markets: Bulk Barn and No Frills
Notes: This recipe could feed 4-5 people no problem. You can eat this hot or cold and you can use any type of broth you want. I just always happen to have an endless supply of chicken broth.

Ingredients Purchased in Bold:

• 2 Cups of organic red quinoa
• 3 Medium sized roasted red beets (medium diced)
• 1 TBSP of honey
• 1 tsp of thick hot sauce
• 1 Small onion, diced
• 1 Head of broccoli cut into pieces
• 1 Bag of raw, pre-washed spinach without the stems
• 4 Cups of chicken broth of veggie broth
• 1 Orange, zest and juice
• 1 Lemon, zest and juice
• 4 Cloves of minced garlic
• 1 TBSP of Extra Virgin Olive Oil

Quickie Recipe

Roast beets in 400 degree oven covered in tinfoil. Peel beets and dice and set aside.  Cook quinoa in broth. Bring it to a boil, cover and reduce to low heat covered for 30 minutes until liquid is obsorbed. In a skillet cook spinach and garlic until spinich is wilted. Add salt, pepper, lemon juice and lemon zest. Set aside. Cook onion in oil and set aside. Steam broccoli in orange juice, for a minute or two. Toss in honey, orange zest and hot sauace and set aside. Add all ingredients to the quinoa and season with salt and pepper.

Cost: $29.00
Markets: No Frills, Longos, LCBO
Notes: This recipe feeds 6-8. When I make risottos I don’t measure so this is an estimate of ingredients and method etc. It was delicious!

Ingredients Purchased in Bold:

• 3 Cups of short grain rice. I used Carnaroli rice. It’s the best for this type of risotto
• 2 Chicken breast, cubed (marinate in olive oil, lemon juice, pepper and steak seasoning)
• 1 8 oz Container of button mushrooms, sliced
• 1 King mushroom, sliced
• 1 Medium handful of Shitaki mushrooms, sliced
• 1 Large fist size of Oyster mushrooms, sliced
• 1 Medium size Vidalia onion, small dice
• 1 40 g Packet of fresh sage leaves plucked from their stems
• 4-5 Cloves of sliced garlic
• 32-64 oz. Chicken stock,  Warm
• 1 Cup of White wine
• 1/2 Cup of Dry vermouth
• 1 Lemon, juice (for the chicken marinade)
• 3-4 TBSP of EVO (one for the chicken marinade)
• 1 TBSP of Dried Thyme (fro the chicken marinade)
• Grated Romano Cheese to taste
• Grated Parmesan Cheese to taste
• 3-4 TBSP of Unsalted butter
• Small handful of fresh Italian parsley

Quickie Recipe

Marinade chicken for at least an hour. Cook it until almost cooked. Cook mushrooms in butter and olive oil and finish with dry vermouth. Make sure it’s all cooked into the mushroom and set aside. Cook sage and garlic in butter until the sage is a bit crispy and set aside. Add butter and evo to a pan and cook onions until lucid. Add the 3 cups of rice and stir and cook for 3-4 minutes. Add the white wine and cook until absorbed. Ladle in chicken stock (one at a time) and cook risotto. When it’s almost done add chicken, mushrooms, sage and Romano cheeses. Add minced parsley and top with Parmesan cheese.

Cost: $5
Markets: Ambrosia, Sunny Supermarket, No Frills

Ingredients: PURCHASED INGREDIENTS

• 1 1/3 cup of quinoa
• 1 green zucchini
• 2 wee cartons of mushrooms
• 1 small packet of fresh sage
• 1 medium onion
• Some chicken stock
• Flat leaf parsley
• Chopped garlic
• Unsalted butter
• Olive oil
• Salt and Pepper
• Lemon

Quckie Recipe

Saute mushrooms and set aside. Saute chopped sage and garilic and set aside. Saute zucchini set aside. Saute onions until slightly brown in a pot. Add washed quinoa and cook like rice 2 parts liquid (chicken broth) to one part quinoa. Cook for 30 minutes until 90% of stock is absorbed. Add mushroms, sage, garlic and zucchini. Season and add parsley as garnish. You can add fresh lemon juice at this point as well.